Spices that can help in losing weight

Turmeric has received a lot of attention because it contains curcumin which has been associated with many health benefits. Studies have shown that it directly interacts with adipocytes (fat cells), pancreatic cells, liver cells, macrophages and muscle cells. It acts by suppressing proinflammatory factors (long winded processes that cause an increase in inflammation) and by amplifying cell-signaling pathways that reverse insulin resistance, hyperglycemia, hyperlipidemia and other conditions linked to obesity. In other words, curcumin may enhance bodily functions to better absorb fat and reduce overall inflammation. 

Read more: Benefits and side effects of turmeric

Separately, studies have also shown that curcumin suppresses the production of fat cells. 

Many studies in rats have shown that curcumin reduces the indicators of metabolic disease and is a strong antioxidant - both of which provide evidence for its utility in losing weight. For example, various studies have shown that dietary turmeric reduced LDL cholesterol, phospholipids and triglycerides in diabetic rats. 

Preliminary research has been conducted in humans as well. In one study, eight humans were administered 10mg of curcumin everyday for 30 days. According to the results, there was a decrease in LDL (bad cholesterol) and increase in HDL (good cholesterol).

Read more: High cholesterol

As can be seen, the study was small - more research needs to be conducted to better understand the links in humans.

The active ingredient in red chilli is capsaicin. Its properties and structure is similar to that of curcumin - it has powerful anti-oxidizing and anti-inflammatory properties. Specifically, capsaicin reduces cell signalling that is responsible for causing inflammation and also directly limits the production of fat cells. 

Read more: Inflammatory diseases

A handful of small human studies provide evidence for the role of capsaicin in weight loss. A placebo controlled double blind trial in obese patients showed that those on capsaicin supplementation experienced a greater decrease in body fat in comparison to the control group. A similar 12-week study showed that taking capsaicin in higher doses was safe and also resulted in a decrease in belly fat.

The most active ingredient in ginger is gingerol. Studies involving rats suggest that it reduces the level of serum cholesterol, triglycerides, glucose, insulin and gain in body weight. It may also enhance insulin-sensitive glucose uptake, meaning that it has potential for treating diabetes - those who are diabetic are more likely to be overweight as well.

Read more: High triglycerides

Ginger also contains another active ingredient called zingerone which has anti-inflammatory properties and can also reduce the production of fat cells. 

There is also evidence to suggest that ginger increases metabolism and reduces fat absorption. A review that collated information from 14 human studies showed that ginger supplementation reduced weight and belly fat.

Read more: How to lose belly fat

There is some evidence to suggest that black pepper may have a role in weight loss because it has antioxidizing effects. The active ingredient, piperine, can also increase the bioavailability of essential minerals and other spices including turmeric. Studies in rats have also shown that it could have some capabilities in reducing the severity of diabetes - but it appears to be less effective than ginger and turmeric. 

There is a shortage of human studies that look at the effects of black pepper on weight loss, so more research needs to be done to make bigger health claims.

Cinnamaldehyde is one of the active compounds present in cinnamon. There is solid evidence from rat studies that cinnamaldehyde has antidiabetic properties and can be used to reduce the symptoms of metabolic syndrome and therefore target weight loss. Specifically, cinnamaldehyde can improve insulin resistance and reduce fasting sugar and LDL cholesterol. 

There have been many human studies on the links between cinnamon and obesity. Overall, they have shown that cinnamon modulated the levels of various biomarkers linked with insulin resistance and obesity favourably. Other studies have also shown reduced postprandial (post meal) blood glucose and a greater feeling of satiety after consuming cinnamon.

Read more: Insulin and blood sugar (glucose) tests

There is evidence to suggest that fenugreek inhibits the accumulation of fat in the body, and reduces triglycerides and LDL cholesterol. A study in mice showed that a diet consisting of fenugreek leaves resulted in a decrease in body weight as well.

Fenugreek may also indirectly help with weight loss as it can suppress appetite and leave one with a feeling of fullness. A handful of small, uncontrolled studies have shown that supplementation with fenugreek can reduce daily fat intake by around 15%. However, more studies need to conducted to understand the relationship in more detail.